Ski's Training log

Wow what a night!!!Seven guys and 6 in shirts!!Benching was raw with bands and then in a shirt, the rounds were kind of fast at times and other times just right. all of my benching was to a 2 board in the shirt.

That ws it but I was beat but I keep the technique pretty good and had the weight out over the belly even with the boards, I was told. So this was good and today (Tuesday) I was hurting like I never hurt and my crew said now that is what benching is like if done correctly. I guess I have a lot to learn still but this Team has my back and are helping me in many ways I never expected it is all good and I just need patience and keep the list in my mind of what I need to do.Next wekk? Maybe full touching benching?

The Prowler!!90lb 15 yards?Went up one way pushing high bars, went back pushing the low barDid 5 passes each way, 2 passes were with 140lbs but on the second one back (low bar push) I just couldn't move it so I took off 50lbs and continued. I hate these but I did them

Blue bands = strong up to 175lb tension at topGreen Bands = average up to 120lbs tension at topBecause I'm short I think blue was at about 120 and green at about 80 so total tension at the top was about 200lbs per side but this could ahve been less.

That was it!Had a great day squatting and in briefs only. I was surprised and happy with the squats. It is odd cause on my squats my first rep or set may look bad but if i do it again I'm better and stronger on it, I think it is a head game with me but then these are weights and things I never done so I guess I'm too cautious? O r something, I need to get my head on straight with these heavier weights.

It was a good day was hitting most below parallel and form seemed good too with some good pop out of the hole. My partner keep up a fast pace give me no more than 3 minutes between sets except for the last two.

Again my partner pushed me on these and helped talk me through the last set doing 5 reps last one was not pretty but got it. It was almost he goes and I went and then him and then me on these a very fast pace. Thanks Sam!

No Leg Press Tone!!!I was beat and cardio just didn't was not in the cards for me tonight.

Abductors150 x 20230 x 20250 x 20270 x 20290 x 20300 x 20

Adductors150 x 20230 x 20230 x 20230 x 20230 x 20

That was it really burnt out by this time, but a good workout and I was happy with the deadlifts they actually felt good and now the glutes are feeling it too.

I wanted to do 5 sets at 195 but time was tight and it was late. I felt stronger on each progressive set ... odd I know.

Tricep presses (cable push down)100 x 15110 x 15120 x 15

That was it, DB bench went okay but I don't know if I will be able to get 115lbs presses next week.The Military presses were odd cause on the heavy sets the first one was hard but by the 3rd set they were easy and yes I was bringing it to the chest and not arching too much.

Took me a day to write this up just cause I'm pissed at my self. I didn't feel good just tired and over worked I guess.Work has been mentally fustrating and the heat was tough to bear too this week. I definately did not have my head into this workout and each lift was progressively harder and that was do to form I was just lax. I reviewed my tapes and the one I will post really shows how lax I was on the lift off, no aggression how ever once I got the weight and went down it was not too bad ( I thought) but I stopped after that since I just did not have it in me to get things right.

I also have a bad liean in my squat and if any one can suggest an exercide to you help this I'd appreciate it but I attribute to a torn groin muscle that was never taken care of.

Still having issues with the squat at heavier weights, The weight felt fine not heavy but the squat down was muscled and still a bit of favoring the one side. Not sure of what to think of it or what to do, just work on the squat and try to not think of it as much, i guess. It felt good to do some moderate heavy raw squats for a change.

The deads are a problem for me, unlike most people I think cause of my genetics I have to get way down in to a below parallel position to pull correctly. This seems to work for me and keeps the bar close to me too for an easy break off the floor with the back straight. My grip is different since I almost wrap my hands all the way around the bar and then twist the bar to get a firm grip with my skin and calluses. It is odd but it seems to work for me.

Last exercise was a new thing that I am totally week in so I need to do it a lot. On the 45 degree angle back hypers and used a light band tied down to the floor and looped over my neck. I leaned forward and down and arched back ... as well as I could and as far as I could and then repeat.4 sets 7 reps

That was it pretty happy with things enjoying the Deads more and more each week and got to thank my partner for that. We plan to do floor pulls 2 weeks in a row and than some type of special pull on the third week.All in all I feel pretty good tonight.

These were one of the hardest things to do since I had to stay tight and keep the bar just and I mean Just touching the chest and trying to keep the arms/elbows in. Then press it and straight down to the chest and repeat. This really worked the Lats and I used them a lot on the press more than I ever knew I could do. I really need to do these more, but I don't know about weight.

One thing on the last set i did not use my board to stand on ( had a 2 in stand to stand on these so I was at the right height since my partner was way taller than me). Next time I'll get it the right way ... look out Tony!!

Using equipment and learning it is tough and I need to get a solid routine down using the suit. fustrating just fustrating.

Not a great work out only bench and shirted bench still the issue is touching pushing it up no problem.

Wednesday 7/21/2010

Couldn't train with the partner so solo this day.

Squats rawWanted to try some thing different to try to shock the legs, hips and glutes so I pyrimad up and then see/saw down.

45 x 10135 x 10225 x 5315 x 5405 x 5455 x 5480 x 4 on the fourth rep I felt a pull twing or something in the right side of the knee. Once I ranked the weight I could not even stand on the leg but I loosen it up and it felt better and I continued.

405 x 5425 x 5345 x 5365 x 5

I liked this routine for a change and think it has merit so I'll try this for a month of two and see what happens. I found that I loosen up when going down so now a real tight stance and arch is in place to to these better.

Band adductors/abductors and gulte raisesUsed a mini band and did them standing5 sets each 20 reps

These were different and worked them better than the machines.

It wa late so that was it.

Vacation next week so Attilis gym in Wildwood, NJ on sunday, monday, wedneday and thursday if any one is do that gym I'll be there probably early in the mornings starting between 6 to 8 am, just look for the Old Man.

Done, but today the back hurts a bit but I'll managed.Squats are going good, like I sasid the suit needs to be learned but I even got the straps pulled down a bit more on the last two sets so it is a learning process.

I have an 'Ace Pro Squatter' suit it is double ply nylon type suit, pretty nice and the wider you go in your stance the more it works so I'm still learning to take a wide stance but I'm still not wide enough.

That was it but a good day on the bench with the shirt. With the exception of a couple of reps here and there I touched pretty good with no dumping. I seem to be learning the technique to tuck the elbows in and my arms are staying perpendicular to my chest.Next week will tell the tale if I am learning, since I have been hot and cold from week to week with good and bad lifts. can't wait now I may just be a decent bencher in a shirt yet.

I haven't done front squats in like 20 years it was fun I may keep doing them. I hit deep with these but they were light.

abductors130 x 20230 x 20250 x 20270 x 20290 x 20

adductors130 x 20210 x 20230 x 20230 x 20230 x 20

That was it. Squat were okay would like to have gotten 500 for more reps but perhaps I'll work into it, the first set was hard but the second was easier and I could have done another rep too.Again I liked the front squats.I know my crew will yell at me for going 500 on squats since I should be doing equipped and light this day and equipped and heavy on Saturday but i just love squats and raw.

Ok, I go to the gym early like always to warm up and strecth and BAM! Pulled a ham groin muscle that had me limping. I did foam and PVC roling and then reverse hypers and then did the eliptical for like 15 minutes and I was ok but it stil hurt. But I dicided to try to squat since it was equipped.

box squats w/briefsbarx10barx3 blue band addedbarx3 2 blue bands rest of training155x3245x2335x2385x1 suit on straps down385 x 2 Got the CNS working right now.425x2475x0 Just didn't have it in me335x5

Wow what a set/rotine and I never did 2 blue bands (heavy) but it was fun and the hammy and groin held for the workout but i tire to do raw deads banded with monster minis and it was a no deal

reverse hypers90 x 1090 x 1090 x 10180 x 8180 x 8

Straight leg DB deads60 x 1060 x 1060 x 1060 x 1060 x 10

Machine sit ups 40lbs x 2040lbs x 2040lbs x 2040lbs x 2040lbs x 20

Well it was a decent day since i had a muscle pull and now it is not too bad just more stiff back than groin or ham stiffness.Still the weight seems to be going up, I'm staying very close to a trining partner who squats high 8's probably 900 so hopefully I'm getting close to 700. Also I used his suit a titan boss, it ease Niceeeee. I got to try mine with the bands to see if there is a difference.Thing seem to be falling into place strength and power wise I think time will tell.

Most of the suit squats were touch and go but I'm learning the suit and setting up my technique on this. I was happy with this workout and really tired.My training partner Tone set me up with a great check list to use when squatting called NABB.kNees outArchButt Back

I like things like this to help keep myself in check on the lift. Thanks Tone.

conv. rack pulls 2nd holefrom the bottome it set up to just over the knees.245 x 3335 x 3425 x 3515 x 3605 x 3695 x 1 PR but it was slipping out the hands.745 x 3 straps on and held 2 of them for a good 5 - 7 seconds I think.800 x 3 straps on check the video.

875 x 1 PR!! Amazing never did this much, it was not pretty and had a little hitch to it half way but I really amazed my self on this. I liked these.

Okay had a few workouts but I was out of town for a few days so no workouts on Wed and Thursday.Monday I worked out sucked cause it was at a new place and the bench was unbalanced and i hurt my shoulder then yesterday I tweaked my back in warm-ups on 265 on the second rep. Still it seems I needed a deload week not sure but all the injuries I guest i do.